SUP Yoga on Forest Lake – 8/23/15

supadvertCome challenge your balance and play on the the water before the summer is over! Kelli Carlson will lead you through some fun yoga move on the SUP board with guidance from Randy Johnson

Sunday at Lakeside Park, 95 East Broadway Avenue, Forest Lake

Class Structure
8:30 – 9:15am Mediation (optional)
9:15am – 9:45am Yoga Warm Up and Launch
9:45am – 10:45 am Yoga on the water

10:45am -11:00am Svasasana on the water, Namaste on beach

Register here –>
Check out the Yoga Hus class schedule from the website and select Workshops and you’ll see the SUP Yoga


Fear of SUP? nothing to be afraid of unless you are the wicked witch

Last week I was substitute teaching yoga for a dear globetrotting friend of mine.  There were about 10 students in the class, sun was shining in the studio and all seemed in balance.  Or was it.  Just a few moments into our Sun B series, I noticed 3 people, literally losing balance and wavering on their mat. Mercury in retrograde you say?  Or are we trying so hard to be in control, that we stiffen up and force our balance.

That is what fascinates me about SUP yoga.  And perhaps golf 🙂  The harder you try to hold your pose, the more unstable your feel.  With golf, the harder I swing – the shorter distance my ball goes.  In any case, breathing and calling upon the true flow (aka vinyasa ) of yoga, you are able to ride the wave.   That wave maybe as simple as a SUP board on the water, or that wave maybe as complex as the ups and downs of life.  If you do take to water, there isn’t much to be afraid of.  Unless of course your are the wicked witch and fear of melting if you get a little wet

Fear not and find out what it is all about.  Here is a sweet little article about SUP


SUP runners #NationalRunningDay

In preparation for the St. Croix Fat Cat, I’ve been running, padddling and o yeah- a little bit of that bike thing.  SUPrunCross-training is a challenge.  run_path I’ve come up with this simple 5 step routine for the next few weeks:

1. Run 5 – 6 miles, averaging about 9 min miles

2.  SUP yoga warm up:

a. Cat/Cow

b. One-legged down dog

c. A combination SUN B series using your paddle

d.  Looking for more warm up tips, try this from Backcountry

3.  Paddle sprint 1 mile, averaging about 13 min mile

3. Biking. WELL, this I need to work on.  8 miles in 35 min gives me a 2-3 min/mile average.

4. Yoga cool down, repeating step 2 on land.


I find all my muscles that have been in balance with strengthening and lengthening tighten up.  In particular, the hamstrings, calves and lower back are shortened.    That’s why I feel adding 2 parts yoga into your tri-fitness routines help keep your muscles in balance.



Some of my favorite poses: One legged down dog

Easy you say. That’s just fine. Start by positioning your down dog in a comfortable position on your board. Using the bar as your guide, star with your naval just above the board. If you see that the nose of your board is dipping into the water, you may want to adjust backward. Alternatively, if you see the tail of your board taking a drink, you may want to inch forward.

1 leg upInhale, raising up on your tippy toes. Aim your heals back down into the board and press your chest towards your thighs as you exhale.

Inhale, raise your right leg up to the sky as if to dip your toe right into the sunshine, keeping your hips level to the board. Exhale and band your right leg at the knee, letting your heel drop toward your backside and opening your hip just slightly. Feel the stretch, the length and the buoyancy that your board provides in this fluid stretch. Repeat on the other side!

If you question your stability on the board, slow it down. Even go back to your down dog and just try to ‘rock the boat’, side to side on your board. Chances are, you can’t even tip your board if you tried in this position. Grow your confidence from this footing, find your position just for you on the board and let the water be your flow in this vinyasa.